Rest Day
CONTINUE READINGPartner WOD Complete as many rounds as possible in 16 minutes of: 300m Run 10 Overhead Lunges 50/35 10 Sumo Deadlift High Pull 50/35 20 1 for 1 Box Jump Overs One partner will complete the Overhead Lunges with the other completing the SDHP. You will then alternate each round. Post scores to comments.
CONTINUE READINGFitness Skill: Kipping Pull Up Technique For Time: 50 Kettlebell Swings 24/16 30 Thrusters 42.5/30 40 Kettlebell Swings 24/16 20 Thrusters 42.5/30 30 Kettlebell Swings 24/16 10 Thrusters 42.5/30 Performance Push Press 5RM For Time: (10min Cap) 150 Double Unders 40 Thrusters 42.5/30 30 Lateral Burpees 20 Muscle Ups Post load and scores to the […]
CONTINUE READINGFitness 4 Sets of: 10 Reverse Back Rack Lunges + 20-30sec Hollow Body Holds Complete as many rounds as possible in 12 minutes of: 400m Run 15 Shoulder to Overhead 45/30 Performance Back Squat Find a 5RM Complete as many rounds as possible in 12 minutes of: 12 Toes to Bar 9 Hang Power Clean […]
CONTINUE READINGFor Time: 50 Cal Row –then– 5 rounds of: 15 Box Jumps 10 Deadlifts 80/50 6 Front Squats 80/50 Post time to the whiteboard.
CONTINUE READINGFitness Seated Press 5-5-5-5-5 Complete 4 rounds for time of: 8 Burpees 8 Hang Power Cleans 50/35 300m Run Performance Power Snatch 3-3-3-3-3 TNG Across (Technique) Complete 3 rounds for time of: 400m Run 10 Dumbbell Thrusters 25/15 5 Bar Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps (Heavier than last time) Complete as many rounds as possible in 15 minutes of: 30 Double Unders 5 Pull Ups 10 Push Ups 15 Air Squats Performance Front Squat 3@80% 2@85% 1@90% 1@95% 1@95%+ Complete as many rounds as possible in 12 minutes of: 20 Wall […]
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD For Time: 300m Partner Run 75 Hang Power Cleans + Handstand Hold 300m Partner Run 75 Kettlebell Swings 24/16 + Deadlift Hold 100/70 300m Partner Run 45 Hang Power Cleans + Handstand Hold 300m Partner Run 45 Kettlebell Swings 24/16 + Deadlift Hold 100/70 Post time to comments.
CONTINUE READINGFitness Push Press 10-10-10-10 Complete as many rounds as possible in 12 minutes of: 5 Hang Power Cleans 50/35 10 Front Squats 50/35 15 Burpees Performance Push Jerk 5RM Complete as many rounds as possible in 10 minutes of: 30 Double Unders 3 Squat Cleans 60/40 3 Ring Dips 30 Double Unders 6 Squat Cleans […]
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